Posts

What is brain plasticity? What is BDNF?

What is brain plasticity? Neuroplasticity – or brain plasticity – is the ability of the brain to modify its connections or re-wire itself. Without this ability, any brain, not just the human brain, would be unable to develop from infancy through to adulthood or recover from brain injury.

What is BDNF?The BDNF gene provides instructions for making a protein found in the brain and spinal cord called brain-derived neurotrophic factor. This protein promotes the survival of nerve cells (neurons) by playing a role in the growth, maturation (differentiation), and maintenance of these cells. In the brain, the BDNF protein is active at the connections between nerve cells (synapses), where cell-to-cell communication occurs. The synapses can change and adapt over time in response to experience, a characteristic called synaptic plasticity. The BDNF protein helps regulate synaptic plasticity, which is important for learning and memory.

The BDNF protein is found in regions of the brain that control eating, drinking, and body weight; the protein likely contributes to the management of these functions. read more about exercise and brain bdnf

The science of neurogenesis suggests it’s possible to create neurons that improve your memory and thinking skills.(source) For example in relation of AHN and exercise in a study Named: Physical exercise increases adult hippocampal neurogenesis in male rats provided it is aerobic and sustained done by Miriam S. Nokia, Department of Psychology, University of Jyväskylä, Finland. On Exercise and AHN it was found that: Adult hippocampal neurogenesis is a continuous process that contributes to a variety of adaptive behaviours, such as learning (for review, see Aimone et al. 2014). A well-demonstrated means of promoting AHN in rodents is aerobic exercise, namely running (van Praag et al. 1999). High-intensity interval training had a smaller than expected effect on AHN. Resistance training does not promote AHN. read more

Main question on exercise-aging relation:

Before going into details of how exercise can actually improve your body we should have and understand some questions:

Why do we HAVE TO exercise?

Do you know what it means that cells in our body and specially our brain Age?

Does our body make new cells everywhere? even in brain?

When does aging stats?

Do you know Why our body operates the way it does and how can it affect our modern lifestyle?

Does aging happen in brain or skin or all of our body?

If we are perceiving the world in our brain shouldn’t we really care about protecting it from getting old?

First Aging starts From 15 to 20 so take this seriously. If you are in your 20s, you are already there.

We are based on our needs. All body structure and how it functions is designed or evolved based on its needs. if we did not need a hand we would not have one or hair or nose. The structure of our body is designed to get stronger and grow under pressure of need. fear is one of the strongest tools in nature that makes animals shape the way they are.

Telomeres that are the tiny caps found on the end of DNA strands, like plastic aglets on shoelaces. They are believed to protect the DNA from damage during cell division and replication. As a cell ages, its telomeres naturally shorten and fray. our modern lifestyle expedites that things like smoking or bad foods or obesity all contribute hugely to expediting that process.

In our original lifestyle we used to run to hunt or escape, for food and staying alive and keep living. our cells and DNA knows why they are shaped the way they are. Actually exercise and intense physical activity has been an integral part of our lives in the past. and our structure is shaped based on that.

If we dont use part of our body it starts weakening to its minimum. Imaging your muscles if you dont use a specific muscle it weakens even if you are an athlete if you stop the pressure after a while you see that because your muscle is not under pressure it loosens up and weakens. after one or two years you are nothing like your old body and that strong part is the weakest. you did nothing and that is the exact problem. doing nothing with your body for your DNA means you dont need it. so it gets rid of it. It can not get rid of it in one generation but weakens it as its possible. and eventually gets rid of it if you pass enough generations.

Remember it should be intense and/or long. The high intensity and long time is what makes the difference and makes your body to fight aging.

High intensity exercise is a strong signal to all cells involved specially your brain to work and grow and get stronger.Also long time can do it in another way for sure a 40 min session is much better and more effective than a 10 min session. you body feels like its running out of resources and power. They are all feeling fear and that is what is running them forward. Because that is how our body made to survive if it feels loos for a long time it means aging and slow death.

Aging In our brain and memory vs exercise | Can you grow new brain cells?

The science of neurogenesis suggests it’s possible to create neurons that improve your memory and thinking skills.(source) For example in relation of AHN and exercise in a study Named: Physical exercise increases adult hippocampal neurogenesis in male rats provided it is aerobic and sustained done by Miriam S. Nokia, Department of Psychology, University of Jyväskylä, Finland. On Exercise and AHN it was found that: Adult hippocampal neurogenesis is a continuous process that contributes to a variety of adaptive behaviours, such as learning (for review, see Aimone et al. 2014). A well-demonstrated means of promoting AHN in rodents is aerobic exercise, namely running (van Praag et al. 1999). High-intensity interval training had a smaller than expected effect on AHN. Resistance training does not promote AHN.

In accordance with several previous reports on the beneficial effects of running on AHN and cognition in rodents (for a review, see Vivar et al. 2013), in our present study forced endurance training on a treadmill as well as voluntary running in a running wheel led to a higher number of immature adult-born hippocampal neurons compared with that observed in animals not engaged in aerobic exercise. Furthermore, we found that daily voluntary running on a running wheel increased AHN considerably more than 30 min of forced endurance training on a treadmill three times a week. The correlation between running distance and AHN might be explained by considering the consequences of running (in a more naturalistic setting). The further an individual travels, the more likely it is to encounter new environments and stimuli from which it must make sense rapidly.

Finally in the Conclusion it is mentioned that: Sustained aerobic exercise increases AHN and advances this field of study in several ways. First, we tested several different forms of physical exercise to study their effects on AHN. We also took advantage of a newly developed genetically heterogeneous contrasting rat model system that we selectively bred for low and high response to aerobic training to take into account genetic variation in training responsiveness. According to our findings, anaerobic resistance training does not affect AHN in the studied animals, despite its overall positive effects on physical fitness. Second, the effects of exercise on AHN depend, at least to some extent, on sustained aerobic activity, as HIT did not have statistically significant effect on AHN. Third, the highest numbers of adult-born hippocampal neurons were observed in rats selectively bred for a high response to aerobic exercise that ran voluntarily on running wheels. Thus, for all reasons combined, AHN is highest in animals born with a tendency for a higher response to exercise training ,engaging in a large amount of voluntary aerobic activity. (source)

Why and how physical activity promotes experience-induced brain plasticity is also another important study done by Gerd Kempermann , from Center for Regenerative Therapies Dresden, German Research Foundation, Dresden, Germany.

In animals, most if not all aspects of cognition are inseparable from locomotion and physical activity. Exploration, spatial navigation, and most types of learning accessible in a rodent are based on its movement in the outer world. Search for food, shelter, and mates are physical activities, requiring mental input to be successful on both a phylogenetic and ontogenetic scale. Consequently, the fact that running induces neurogenesis will be less counterintuitive if one appreciates physical activity as a basis for cognition. An important question is, whether this association is preserved in humans. Physical activity would be an intrinsic behavior-based signal to the brain (and hippocampus) implying that the likelihood of cognitive challenge is increased. In addition, one could speculate that running long distances increases the chance to encounter new environments increasing the need for spatial orientation and memory like wild animals that need to find the way back to their safe shelter. (source)

Brain BDNF (Brain plasticity) and Exercise

What is brain plasticity? Neuroplasticity – or brain plasticity – is the ability of the brain to modify its connections or re-wire itself. Without this ability, any brain, not just the human brain, would be unable to develop from infancy through to adulthood or recover from brain injury.

What is BDNF? The BDNF gene provides instructions for making a protein found in the brain and spinal cord called brain-derived neurotrophic factor. This protein promotes the survival of nerve cells (neurons) by playing a role in the growth, maturation (differentiation), and maintenance of these cells. In the brain, the BDNF protein is active at the connections between nerve cells (synapses), where cell-to-cell communication occurs. The synapses can change and adapt over time in response to experience, a characteristic called synaptic plasticity. The BDNF protein helps regulate synaptic plasticity, which is important for learning and memory.

The BDNF protein is found in regions of the brain that control eating, drinking, and body weight; the protein likely contributes to the management of these functions.

Pushup for both your muscles and your brain.

How To Increase BDNF (Brain-Derived Neutrophic Factor)

Increase your BDNF , there are some specific ways this can be done. It should also be noted that many methods that increase BDNF simultaneously increase neurogenesis.

1. Intense Exercise

Yes, Intense Exercise is number 1. If you don’t exercise much, your brain may not be producing sufficient BDNF. To increase it, you’ll want to engage in an intense exercise; the greater the intensity, the more likely BDNF production will increase. It has also been suggested that the more frequently you engage in high intensity exercise, the greater the production. Most specifically, aerobic exercise within the 60% to 75% of your max heart rate should be maintained for approximately 30 minutes. Don’t expect a huge boost in BDNF after just one gym session.

Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”

Lifting weights
Using a resistance band
Using your own body weight
Balance

3. Balance exercises

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.

Standing on one foot
Heel-to-toe walk
Tai Chi
Flexibility

4. Flexibility exercises

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.

Shoulder and upper arm stretch
Calf stretch
Yoga

Almost any amount and type of physical activity may slow aging deep within our cells, a new study finds. And middle age may be a critical time to get the process rolling, at least by one common measure of cell aging. But a recent study from Cell Metabolism discovered that certain forms of exercise may increase muscle mass and mitochondrial density, particularly with people 64 and over.Not surprisingly, resistance training increased muscle mass and strength for all subjects. And cardio HIIT (high intensity interval training) improved the age-related decline in mitochondria.

For those of us who don’t know every portion of our cells’ interiors, telomeres are tiny caps found on the end of DNA strands, like plastic aglets on shoelaces. They are believed to protect the DNA from damage during cell division and replication. As a cell ages, its telomeres naturally shorten and fray. But the process can be accelerated by obesity, smoking, insomnia, diabetes and other aspects of health and lifestyle as we have talked about in all of our articles. In those cases, the affected cells age prematurely.

Exercise may slow the fraying of telomeres. Past studies have found, for instance, that master athletes typically have longer telomeres than sedentary people of the same age, as do older women who frequently walk or engage in other fairly moderate exercise.

But those studies were relatively narrow, focusing mostly on elderly people who ran or walked. It remained unclear whether people of different ages who engaged in a variety of exercises would likewise show effects on their telomeres.

So for the new study, which was published this month in Medicine & Science in Sports & Exercise, researchers from the University of Mississippi and University of California, San Francisco, decided to look more broadly at the interactions of exercise and telomeres among a wide swath of Americans.

Ageing is a natural part of life. Face it. As soon as you hit your twenties, you notice changes in your body that are clear signs of ageing. However, people age differently and you want to be one of those people who looks and feels younger than they actually are. You want to be as healthy and strong as you possibly can be so you can still enjoy life even in your later years.

Let’s take a look at how exercise can help you keep your body young.

As you get older, your heart muscle becomes less efficient. It works harder to pump the same amount of blood to your organs. Blood vessels also tend to lose their elasticity and hardened fatty deposits may make the supply of blood even harder. This can be avoided by eating a healthy diet with limited saturated fats, a lot of lean protein and vegetables. Consistent daily exercise will also go a long way in delaying the onset of such problems.

One of the features of a young body is its ability to move fluidly. As you age, your bones decrease in size and density. It is even said that you lose a total of 2 inches as you grow older. Less dense bones make them prone to fracture. Muscles, joints and tendons also generally lose strength and flexibility as you get older. When you regularly exercise, your body gets used to physical activity and tries to keep up. Include weight training in your exercise regiment to keep your bones strong and your joints fluid. Proper diet will also go a long way to helping with this.

Exercise the release of brain-derived neurotrophic factor (BDNF). Exercise causes a beneficial response in the brain and an increase of BDFN, which is a trophic factor which is linked to cognitive improvement and the alleviation of anxiety and depression. The levels of this protein have been found to increase after exercise. You may already have experienced this before when in an anxious state. Exercise seems to alleviate the anxiety and make you have clearer thoughts. As you get older, your mental sharpness decreases slowly. You can delay this through regular exercise from a young age.

As you get older, maintaining a healthy weight or losing weight becomes even more difficult. Given that most people tend to go into a sedentary lifestyle as they age, it may seem almost impossible. Your metabolism also slows down, meaning that you burn fewer calories. The best remedy for this is maintaining a consistent workout schedule consisting of strength and cardio workouts at least 3 times a week. This ill help you increase your ratio of lean muscle to fat. Being overweight naturally, makes you look and feel older than you actually are. You may feel like you are hurling around a heavy body everywhere you go.

Exercise and nutrition go hand in hand when considering slowing down the ageing process. One cannot do without the other.

What is HIIT?

It involves alternating between very intense spurts of action and a more leisurely pace during exercise.

Can it really slow down ageing?

Well, it won’t freeze you in time. More precisely, the team have found that HIIT helps to rejuvenate protein-building factories in our cells, known as ribosomes, and boosts the energy-producing capacity of our cells’ powerhouses, known as mitochondria. As we get older, the ability of our mitochondria to generate energy dwindles. This study suggests HIIT can help to reverse the age-related changes seen in mitochondria. (sources)

High intensity interval training and aging

High intensity interval training, as it is known, works better than longer cycling sessions and weightlifting to halt the damage to the cells’ ‘batteries’ which may kickstart the ageing process. Fixing defects in the DNA of these batteries, the mitochondria, is believed to help people live longer before falling ill with diseases of old age like heart failure and cancer. Researchers at the Mayo Clinic in Minnesota found short bursts of exercise improve fitness, cut body fat and can ward off diabetes, as well as tackling cell ageing. They signed up 72 men and women aged 18 to 30 and 65 to 80 for high-intensity training, resistance training using weights, and combined training with longer bouts of cycling and fewer weights sessions. In good news for time-poor office workers, senior author Dr Sreekumaran Nair, concluded the short bursts were the best. He said: ‘Based on everything we know, there’s no substitute for these exercise programs when it comes to delaying the aging process. These things we are seeing cannot be done by any medicine.’ High intensity interval training works to burn more fat by producing ‘excess post-oxygen consumption’. Four minutes cycling at close to maximum effort, before collapsing red-faced on the handlebars, leaves someone’s resting metabolic rate elevated for longer after exercise. (Source):

In another study The study, published in the journal Cell Metabolism, found that younger people participating in HIIT showed a 49 percent increase in mitochondrial capacity while an older group saw 69 percent. (Mitochondria are the cells’ powerhouses, responsible for producing the molecule that transports chemical energy within cells.) Not surprisingly, the researchers found that strength training was most effective for building muscle mass and for improving strength — important because both qualities decline with age — but the group that participated in HIIT earned the best results at the cellular level. HIIT seemed to reverse the age-related decline in both mitochondrial function and muscle-building proteins. So, how should you plan for your exercise week? “If people have to pick one exercise,” Nair said, “I would recommend high-intensity interval training, but I think it would be more beneficial if they could do three to four days of interval training and then a couple of days of strength training.” (Source)

Interval trainers also saw surges in lung, heart and circulation health. The amount of oxygen they could inhale and consume at full tilt rose by 28 per cent in the younger group and by 17 per cent in the older group. There was no corresponding change among weight trainers, although combination training boosted oxygen consumption by 21 per cent among older exercisers. Nair says the greatest benefit from weight training was the addition of new muscle mass, but it triggered none of the mitochondrial and respiratory benefits. The combination regime generally produced intermediate results.

Journal reference: Cell Metabolism, DOI: 10.1016/j.cmet.2017.02.009

Exercise And Ageing, Exercise Is The Key To Keep Your Body Young

Ageing is a natural part of life. Face it. As soon as you hit your twenties, you notice changes in your body that are clear signs of ageing. However, people age differently and you want to be one of those people who looks and feels younger than they actually are. You want to be as healthy and strong as you possibly can be so you can still enjoy life even in your later years.

Let’s take a look at how exercise can help you keep your body young.

As you get older, your heart muscle becomes less efficient. It works harder to pump the same amount of blood to your organs. Blood vessels also tend to lose their elasticity and hardened fatty deposits may make the supply of blood even harder. This can be avoided by eating a healthy diet with limited saturated fats, a lot of lean protein and vegetables. Consistent daily exercise will also go a long way in delaying the onset of such problems.

One of the features of a young body is its ability to move fluidly. As you age, your bones decrease in size and density. It is even said that you lose a total of 2 inches as you grow older. Less dense bones make them prone to fracture. Muscles, joints and tendons also generally lose strength and flexibility as you get older. When you regularly exercise, your body gets used to physical activity and tries to keep up. Include weight training in your exercise regiment to keep your bones strong and your joints fluid. Proper diet will also go a long way to helping with this.

Exercise the release of brain-derived neurotrophic factor (BDNF). Exercise causes a beneficial response in the brain and an increase of BDFN, which is a trophic factor which is linked to cognitive improvement and the alleviation of anxiety and depression. The levels of this protein have been found to increase after exercise. You may already have experienced this before when in an anxious state. Exercise seems to alleviate the anxiety and make you have clearer thoughts. As you get older, your mental sharpness decreases slowly. You can delay this through regular exercise from a young age.

As you get older, maintaining a healthy weight or losing weight becomes even more difficult. Given that most people tend to go into a sedentary lifestyle as they age, it may seem almost impossible. Your metabolism also slows down, meaning that you burn fewer calories. The best remedy for this is maintaining a consistent workout schedule consisting of strength and cardio workouts at least 3 times a week. This ill help you increase your ratio of lean muscle to fat. Being overweight naturally, makes you look and feel older than you actually are. You may feel like you are hurling around a heavy body everywhere you go.

Exercise and nutrition go hand in hand when considering slowing down the ageing process. One cannot do without the other.

If you want to avoid aging as much as you can, consider reading more about what you can eat to help you along the exercise and make exercise even more effective.

SUBSCRIBE NOW SO YOU DON’T GET LOST IN THE WEB

Email *

*Disclaimer: Statements made, or advertises shown through this website, have not been evaluated by the United States Food and Drug Administration. They are not facts and are not intended to be bases of diagnose, treat, cure or prevent any disease. We do our best to be precise and accurate but our statements and articles are independent and made based on many studies and scientific articles. But not approved by any official governmental health org.

>> In content Advertisements are auto loading based on webpage content and are not backed by our end in any way. They may be or may not be related to the content of our website.